8-2-2016 PAZARTESİ
STRENGTH Every 2 Min For 10 Min (5R) 2 Front Squat (% 85) -then- Every 2 Min For 10 Min (5R) 10 Push Press (%60) CONDİTİONS Sit-Up 50-40-30-20-10 Burpees 25-20-15-10-5 Cap Time:12 Min
Details7-2-2016 PAZAR
STRENGTH Every 1:30 Min For 9 Min (6R) 4 Back Squat (%75) -then- CONDİTİONS 5 Round 3 Min Amrap 5 Ring Dips 10 Air Squat Rest:1:30 Min
Details5-2-2016 CUMA
CONDİTİONS 3 Round 10 Dead Lift ( 110kg-60kg) 50 Double-Unders or 50 Barbel Lat.Jump Rest:5 Min 3 Round 10 Power Clean (70kg-35kg) 50 Double-Unders
Details4-2-2016 PERŞEMBE
CONDİTİONS 30 Min Emom 1.Min:1 Squat Snatch (%80) 2.Min:10-8 Burpee 3.Min: 12-10 Toes-to-bar
Details3-2-2016 ÇARŞAMBA
Two Person Team Wod 100 Wall Ball (9kg-6kg) 75 Power Clean (60kg-35kg) 75 Wall -Ball 50 Power Clean Cap Time:35 Min
Details2-02-2016 SALI
STRENGTH Every 1:30 Min For 15 Min (10R) 3 Front Squat (%80) -then- CONDİTİONS For Time Angie 100 Pull-Ups 100 Push Up 100 Sit-Up 100 Air Squat
Details1-02-2016 PAZARTESİ
STRENGTH 10 Min Emom 1.5.Round:5 Shoulder Press(%65-%70) 6.10.Round:5 Push Press(%65-%70) -then- CONDİTİONS 5 Min Max Distance Row Rest.1 Min 4 Min Max Distance Row Rest:1 Min 3 Min: Max Distance Row Rest:1 Min 2 Min: Max Distance Row Rest:1 Min 1 Min Max Distance Row
Details31-01-2016 PAZAR
CONDİTİONİNG 20 Min Amrap 5 Hand Stand Push-Up or Push-Press (40kg-20kg) 10 Overhead Squat (40kg-20kg) 15 Sit-Up
Details30-01-2016 CUMARTESİ
CONDİTİONİNG For Time : 21-15-9 Dead Lift (100kg-50kg) 21-15-9 Burpee Over the Row 800-600-400 M Row
Details